"Judgement Day" [BENCHMARK]
Duration: 17:00
3 Rounds For Total Reps:
1:00 of Dumbbell Thrusters
1:00 of Toes to Bar
1:00 of Box Jumps (24"/20")
1:00 of Double Dumbbell Hang Power Snatches
1:00 of Echo Bike Calories
• Rest 1:00 Between Rounds
Dumbbells: 35 / 25 lbs
LACTATE THRESHOLD & MUSCULAR ENDURANCE
STIMULUS
- Overview: This benchmark workout will challenge you to sustain intensity through a variety of movements. You’ll move through a minute of work at each station before the minute of rest between rounds.
- Choose weight/variations for all movements that allow you to complete 12+ reps each. Your score is your total reps across all rounds.
- Box Jumps: Must reach full lockout/extension of the hips & knees at the top of the box. Step down off the top of the box - no rebounding.
- Intended Intensity: RPE 6-7
- Target Loading: Light-Moderate
- Fitness Attributes Improved: Lactate Threshold & Muscular Endurance
- Target Score: 180-250 Reps (M), 150-220 Reps (W)
STRATEGY
- Round 1 should feel controlled, Round 2 steady, and Round 3 is where you empty the tank without going to failure on any movement.
- Try to maximize time at the stations that give you the most reps and spend your transition time in the stations that give you fewer reps. For example, if you anticipate accumulating more reps on the snatches than box jumps, stop your box jumps a few seconds early, transition to the snatches, and be ready to start your snatches right when the clock ticks over to the next minute.
- General Approach: Hammer the thrusters, be consistent on the toes to bar, reset during the box jumps, hammer the snatches, and then hang on for the Echo Bike.
SUBSTITUTIONS
DUMBBELL THRUSTERS
- Reduce Loading
- Sub Kettlebells
- Sub Barbell, @weight(75/55)
- Wallballs
- Air Squats
TOES TO BAR
- V-Ups
- Toes To As High As Possible
- Knees To Chest
- Hanging Knee Raises
- GHD Sit-Ups
- Sit-Ups
BOX JUMPS
- Reduce Box Height
- Box Step-Ups
- Squat Jumps
- Jumping Lunges
- Alternating Single-Leg Squats
- Reverse Lunges
- Broad Jumps
DOUBLE DUMBBELL HANG POWER SNATCH
- Reduce Loading/Reps
- Barbell Hang Power Snatches, @weight(75/55)
- Double Dumbbell Hang Clean & Jerks
- Single Dumbbell
- Plate Hang to Overhead
- Kettlebell Swings, @kettlebell(70/53)
ECHO BIKE
- Bike Erg
- Row
- Ski
- Run
- Treadmill/Runner
- 10-Meter Shuttle Runs
- Burpees
MOVEMENT PREP
1:00 Easy Bike
6 Dumbbell Thrusters (Light)
6 Kipping Swings
6 Low Box Step-ups
6 Hang Power Snatches (Light)
0:15 Echo Bike Build-up to Sprint
At Workout Weight and Pace:
5 Dumbbell Thrusters
5 Toes to Bar
5 Box Jumps
5 Hang Power Snatches
0:15 Echo Bike (Hard)